Level 1
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Warm up stroke
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Everyone on same side
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Longer extended stroke through the water (do not over reach the stroke)
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Square catch
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Top hand sets the blade
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Pressure off at mid thigh, blade out past hip
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Minimum pressure (focus is not pressure)
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Level 1 at start of each practice
Quick reference:
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M inimum pressure
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Slow stroke rate
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Exaggerate length of stroke
Level 2
Note: End every practice on Level 2
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Same stroke rate as a race, but minimum pressure (same pressure as Level 1)
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Square catch
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Top hand sets the blade
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Regular stroke length
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Pressure off at mid thigh; blade out at hip
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Attack the set (like stabbing a fish)
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Designed for endurance periods (20+ minutes)
Quick reference:
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Minimum pressure (level 1 pressure)
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Race stroke rate
Level 3
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Same stroke rate as a race (same rate as Level 2), but increased pressure
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Square catch
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Top hand sets the blade
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Regular stroke length
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Pressure off at mid thigh; blade out at hip
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Attack the set (like stabbing a fish)
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Designed for shorter periods (1 min – 30 min)
Quick reference:
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Increased pressure
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Race stroke rate
Level 4
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Modified stroke length
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Pressure off at knee; blade out before hip
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Same pressure as level 3
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Accelerated stroke rate (faster rate than a normal race rate / faster rate then Level 3)
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Square catch
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Top hand sets the blade
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Attack the set (like stabbing a fish)
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Designed for very short periods ( 1-2 changes max)
Quick reference:
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Same pressure as Level 3
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Faster stroke rate than normal race rate / Level 3
Level 5
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Modified stroke length
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Blade out at knee
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Increased pressure; accelerated stroke rate (fastest rate possible / faster rate than Level 4)
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“Crazy all out frenzy”
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Designed for very shorter periods (7-8 strokes only)
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Should be impossible to maintain past 8 strokes
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Designed to get boat speed up to the fastest speed possible
Quick reference:
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Shortest stroke
- Fastest rate and quickest burst of power